Exercises for losing weight on arms, shoulders and back: at home, reviews and results

If there are fat deposits on the back, then even general weight loss will not lead to their disappearance. The back is generally considered a problematic part of the body in terms of slimness, because it can only be solved with the help of a specially designed set of exercises. It is performed in the gym or at home - the effect will be equally positive.

What exercises are suitable for losing weight at home?

If you include several exercises aimed at stretching and strengthening the muscle tissue of the back in your morning exercises, then after a short time a relief will begin to form. This type of training can be done at home without any sports equipment:

Shoulder blades – abduction/abduction . You need to clasp your hands together and lift them up above your head. Next, tension and relaxation of the back muscles are performed alternately, aligning and moving the shoulder blades apart. This exercise can be performed standing or sitting; it is important to feel how the muscles work. The speed is average, breathing is uniform, you will need to perform at least 10 - 12 repetitions.

Cat style bends . A simple exercise that is aimed at developing flexibility of the spine and at the same time stretching the latissimus dorsi muscle. Stand in such a way that the emphasis is on your knees and palms, while taking a deep breath, arch your back like a wheel, freeze for a few seconds and exhale deeply, bending your back down and lifting your head up.
The exercise is performed slowly, calmly and smoothly; at least 10 repetitions must be performed.
"Boat" . Lie on your stomach, stretch your arms forward, and simultaneously lift your upper body and feet with your shins. When you rise, you need to stretch your arms and legs - you will feel strong muscle tension in the lower back. Repeat 3 - 5 times at a slow pace.

Hyperextension . The starting position does not change, the arms are extended along the body. You need to slowly lift your upper body up, lowering your head down, and hold for a few seconds. Repeat 3 times, but without sudden movements.
Plank . Take a lying position on your stomach, then rise and rest your hands and elbows on the floor, the lower part of your body rises on your toes. As a result, the body takes the form of a straight line, in which you need to freeze for 30 seconds - the muscles are tense, the breathing is even. This is followed by a 30 second relaxation period. At least 3 repetitions must be performed.

If you perform these exercises as a separate set or add them to your morning exercises/daily workout, your back muscles will strengthen, fat deposits will disappear, and the skin in the lumbar area will smooth out.

We recommend reading about proven exercises to remove “lugs” on your hips. From the article you will learn about the reasons for the appearance of “ears”, effective exercises, nutrition, wraps and massage. And here is more information about exercises for losing weight in your arms.

Home complex for beginners

So, in order for a girl to lose weight in her arms and shoulders, she needs to perform special exercises. In this case, heavy shells are completely unnecessary. Your own weight and a pair of light dumbbells are enough. The following items are suitable for home training.

Stand in a push-up position.
Gently bend your arms and lower your chest.
Then rise to the starting position.

Periodically change the position of your palms (narrow, wide).
Beginners can do push-ups from their knees.

Stand up straight, extend your arms in front of you, clench your hands into fists.
Stretch your arms out to the sides, then bring them together and cross them in front of you.
Move as energetically as possible.

To make the exercise more difficult, hold a dumbbell in your palm.

Support the chair against the wall to prevent it from moving.
Turn your back, sit down and clasp the edge of the seat with your palms.
Extend your legs in front of you.
Perform smooth push-ups from a chair.

To make it more challenging, place your heels on a stand.

Stand up straight, extend your arms to the sides.
Without bending your elbows, rotate your arms, as if drawing circles in the air.
The diameter of such “circles” is 25-30 cm.

If the exercise is easy, grab a pair of dumbbells and repeat the approach.

Stand up straight, grab a pair of dumbbells and hold them near your groin.
At the same time, pull your elbows up, lifting the projectiles towards your chin.
Then immediately lower it.
Vigorously lift and lower the dumbbells along the line of your body.

Get into a boxer's pose: one leg slightly forward, fists at your chin.
Straighten one arm sharply, as if striking your opponent.
Then return it and repeat the other one.

To make it more difficult, take small dumbbells (0.5 kg).

Straighten up, take a dumbbell, lift it with both hands above your head.
Smoothly bend your elbows and lower the projectile to the back of your head.
The shoulders remain motionless.
Then just as smoothly squeeze your arms back to their original position above your head.

Take dumbbells and stand up straight.
Place your arms at your sides.
Pull one arm back sharply and at the same time raise the other one above your head.
With a swinging motion, change the position of your hands.
Move as energetically as possible.

Sit down, take dumbbells, lower your arms to your sides.
Keeping your shoulder still, bend your right arm and lift the apparatus.
Then lower and repeat with your left hand.
To make it more difficult, turn your palm towards you at the top point.

Straighten up, lift the dumbbells to your shoulders (palms facing you).
At the same time, press the shells above your head, turning your palms 180°.
Then lower the dumbbells to their original position towards your shoulders.

The proposed exercises will help reduce a girl’s shoulders. By the way, it is not at all necessary to complete them all. Choose 5-6 of your favorites and train 3-4 times a week. Gradually increase the weight of the dumbbells, but do not bring the load to the point of failure. Your task is not to build powerful arms, but to strengthen muscles and speed up fat burning.

Slimming your arms is stimulated by special exercises that tone and strengthen the muscles. Regular exercise is what you need to break down fat cells. They increase the elasticity of the skin in the triceps area. With their help it is easy:

Increase blood flow;
Start cell renewal;
Speed up metabolism;
Level the terrain;
Strengthen muscle tissue.

To effectively lose weight, do not skip sports training and gradually increase the load.

You need to start strengthening your back step by step, and if the last time you were in the gym was during a school physical education lesson, don’t rush to pick up dumbbells. Perform this complex at home instead of or along with morning exercises to accustom your muscles to the load. Rest for a few minutes between sets.

Reduction and extension of the shoulder blades (10–12 times) can be performed both standing and sitting; the exercise is useful for strengthening the upper back. Raise your arms above your head, clasp your fingers. Moving your elbows back, squeeze and spread your shoulder blades. Take your time, but don’t slow down either, do it as you feel comfortable.
Seated backbend (2 sets/15–20 reps). Sit on a hard surface, put your hands behind your head, bend over, straining your back, and count to at least three before returning to the IP. Over time, increase the time to 10 seconds.
Lying stretch (each exercise 3 sets/12-15 reps). Lie on your back, arms out to the sides. Strain your neck, raise your head and shoulders - your legs are straightened, your toes are pulled towards you. Hold the tension for at least five seconds, then relax and repeat. Now place a rolled blanket under your back and place your hands behind your head. Bend over, straining your back, count to five and lower. Rest between exercises without getting up from the floor.
Crunches (2-3 sets/20 reps). Lie on the floor, place your straight arms on the floor, tighten your abdominal muscles, pull the knee of your right leg towards your stomach, bend your lower back, change legs.

When working out at the gym, during your workout, take a few breaks and throw a 3-5 kg medicine ball - a medicine ball. Raise the ball above your head with both hands and throw it as far as you can.

If you are interested not only in “how to lose weight in your back,” but also in how to get rid of “ears” hanging from your lower back, include an exercise with a hoop in your workout. For beginners, it is better to use an aluminum or plastic hula hoop without weights. Spin it for 20 minutes after the main lesson.

How to exercise for weight loss with dumbbells

If you want to not only get rid of fat deposits in the back, but also make this part of the body more prominent, then you will need strength training. Exercises with dumbbells are suitable for this:

Deadlift . Take dumbbells in your hands, with your feet shoulder-width apart. You need to lean forward, straighten your lower back, but keep your arms down. The body is tilted and lifted by moving the lower back. You need to ensure that the upper limbs remain straight; 10 to 12 repetitions are required.

Bent-over row . The starting position does not change, but when bending forward, you need to stay in this position and perform 10 - 12 lifts of dumbbells to the chest due to the work of the elbow joints. Then you need to straighten up and relax, then repeat the exercise 2 - 4 more times.
Spreading to the sides . Stand up straight, stretch your arms with dumbbells forward to chest level and lift them to the sides and bring them back to the starting position. The elbow joints should not work; the arms remain straight at all times.

Abduction of arms . Place your feet together, without releasing the dumbbells from your hands, tilt your body forward, but not completely. The arms are bent at the elbows and, as you exhale, the right arm with the dumbbell is first pulled back (the elbow is extended), then the same exercise is performed for the left arm. Number of repetitions – 10 – 12.

For exercises with dumbbells to lose weight on your back to be effective, you must perform them in compliance with the following rules:

The weight of dumbbells is selected individually, you should start with 1 kg;
if after performing a set of exercises there is no feeling of fatigue, then you need to increase the number of repetitions or the weight of the sports equipment;
execution speed is slow, sudden jerks are not allowed.

To learn how to remove back fat, watch this video:

Sample program

If you find it difficult to choose exercises, we offer a training plan, following which you can quickly lose weight in your shoulders and arms.

Warm-up: jumping rope (5-6 minutes), swinging your arms back and forth (1 minute), stretching your arms above your head to the sides (1 minute), rotating your shoulder joints (1 minute);
Push-ups (3/10-15);
Circular rotations (3/15-20);
Lifting dumbbells for biceps (3/10-15);
Scissor swings (3/15-20);
Pull to the chin (3/10-15);
Overhead presses (3/10-15)
Cool down: jumping rope (10-12 minutes).

Follow this program 3-4 times a week. Jumping rope is included in the warm-up and cool-down to speed up calorie burn. You can replace them with a light jog outside or jogging on the spot right at home.

An effective program for wrinkles in the gym

If it is possible to conduct classes in the gym, then you should give preference to them. It is here that you will be able to choose the most effective complex and practice under the supervision of an instructor. To get the desired result and quickly get rid of wrinkles on your back, you need to choose the most suitable exercise machine. Experts recommend using the following sports equipment in training:

"Rowing" . During training on this simulator, 98% of all the muscles of the body work, so it can be used both as a cardio load and for working exclusively the back and abdominal muscles. In the first case, the training should last at least 30 minutes, but in the second - 15 minutes, because it is part of the complex.

Deadlift . Performed with a barbell, it is a basic exercise for working the muscles of the back, hips and buttocks. The duration of the exercise with a barbell is 10 minutes; you can alternate approaches with breaks to restore breathing and relax.
Bar pull . This simulator is a block equipment on which it is possible to independently adjust the weight. It is important to perform the exercise on the machine only with a suitable weight - the bar is pulled to the chest and immediately released upward.

Bar Row

Basic principles

Fat folds on the back and sides are not necessarily associated with excess weight. They can also appear in thin people due to hormonal imbalance (with a lack of thyroid hormone - thyroxine); metabolic disorders; "sedentary" work; features of the figure; heredity. Therefore, before losing back fat, people of thin and normal build should consult a doctor.

Nutrition. To lose weight, give up sweets, flour, fatty and fried, smoked foods. Eat small meals four to five times a day and drink at least eight glasses of still water. You should not go on a strict diet, otherwise you will get tired quickly during training and will not be able to give your muscles the necessary load.
Posture. A layer of fat on the back often appears in those who slouch when walking or spend the working day bent over at a desk: some muscle groups in this position are constantly tense, while others are relaxed and become flabby over time. Special exercises and/or an orthopedic corset can help correct your posture.
Physical activity includes cardio or aerobic training for weight loss (walking, running, swimming, fitness) and strength exercises (push-ups, pull-ups, crunches) to strengthen muscles. Cardio training is carried out after a strength complex (30–40 minutes) or on rest days (an hour and a half), and strength training – 3–4 times a week.

Massage and wraps will help reduce the fat layer: they improve blood circulation in the tissues and make the skin more elastic. However, the procedures themselves are not able to burn subcutaneous fat on the back and will not add a slim figure.

Recommendations from experts

Losing weight on your back is a rather complex process, but it can be accelerated with the help of some recommendations from trainers and nutritionists:

You definitely need to adjust your diet. If you do the exercises and continue to eat everything fatty/harmful/sweet, then the folds on your back will not only not disappear, but will also become larger. It is recommended to give preference to protein diets.
You need to start doing the exercises with minimal repetitions and only after you feel the ease of the process and the absence of pain in the muscles, you can increase this indicator. Ignoring advice leads to sprains and ruptures of ligaments.
While performing strength exercises, you need to drink clean water in small sips. This is done between classes, but not during relaxation. Throughout the entire process and outside of training, you need to maintain a drinking regime - drink at least 2 liters of water per day.
Each complex should begin with a warm-up and end with muscle stretching exercises. This will prepare or calm the muscles, which will increase the effectiveness of the exercise.

Any exercise to lose weight on your back should only begin after consulting a doctor. It is necessary to be confident in the health of the spine and the entire musculoskeletal system, since the load on it is excessive.

We recommend reading about exercises for losing belly fat for women. From the article you will learn about a set of exercises for losing belly fat for beginners, athletes and the elderly. And here is more information about the barbell for weight loss.

Only proper training and diet lead to back weight loss. Any “events” must be held regularly and for at least a month.

4. Proper nutrition

The diet should not contain fatty foods. Just don’t confuse unhealthy fats with healthy ones. Nuts, vegetables, fatty fish and oils will benefit the body, but fried potatoes with lard will not.

It is worth giving up fast food, mayonnaise, chips, pasta, sparkling water - these are the biggest enemies of the figure. But cereals, salads and fruits and vegetables can be consumed in unlimited quantities.

You can do one-day fasting, which effectively burns fat. You can resort to them once a month or week.

Useful video

For exercises to strengthen your back muscles with dumbbells, watch this video:

1.Causes of fat

The weaker sex often faces this problem. In women, due to their physique, folds of fat become more noticeable than in men. They are often accompanied by deposits in the upper arms, sides and armpits. You need to work on problem areas so that you don’t feel embarrassed about wearing tight-fitting outfits.

The reasons for the appearance may be the following:

muscle flaccidity under fat;
lack of physical activity;
passive lifestyle;
poor nutrition;
constantly hunched back;
overweight.

Whatever the reason for the appearance of fatty deposits, you need to get rid of them by any available methods.

General recommendations for losing weight on your arms and back

Fighting excess weight

When starting to fight excess weight, you cannot do without a clear understanding of what needs to be done and for what purposes in order to achieve the best and, most importantly, lasting result.

You cannot do only one thing, neglecting the other, otherwise the process threatens to drag on for many months and years of unsuccessful fight against fat accumulation.

Recommendations for those starting to improve their health by getting rid of excess weight, as well as for those who dream of being slim and in good shape, are always the same:

A careful approach to diet planning. The harm of “fast” diets is undeniable: they cause stress to the body and disrupt metabolic processes. You cannot deprive yourself of essential vitamins and substances; everything that is necessary for life must be consumed regularly in the proper amount. The diet should become a lifestyle - not a temporary measure, not exhaustion through starvation, but a competent culture of everyday balanced nutrition.
Regular exercise and physical activity. Perhaps an even more important point than the previous one, but one without the other is ineffective, and therefore should be considered exclusively in combination. In addition to regular exercise, swimming can help you lose weight, strengthen your back and arms, and improve your posture. Running and brisk walking are useful as the most accessible and most effective type of cardio exercise.
Movement from simple to complex. You need to start training small and don’t rush to increase the load to avoid injuries. Severe overexertion can lead to the fact that activity will have to be stopped completely for some time, this will throw you back, you will have to waste time starting all over again.
Massage. Several courses from a qualified specialist will help not only “drive” excess weight from problem areas, but will bring the skin to excellent condition.

It is necessary to strengthen your back and arms even if the amount of subcutaneous fat does not exceed the norm. Firstly, in the process of losing weight, and simply with age, the skin on the hands becomes flabby, sagging, which looks unattractive. A strong back means beautiful posture and the absence of many problems that arise when the spine is deprived of support: osteochondrosis, scleosis, diseases of internal organs.

There are a number of exercises that help simultaneously strengthen your back and tighten your arms, these are:

push-ups from the floor and wall;
"bar";
exercises with a stick and a fitness ball;
many yoga postures.